Today I ran 5.25 miles in 40:19, hitting the 5 mile mark at 40:14. I ran mostly at 7.5 mph, but ran the last quarter mile of the first 3 miles at 8.4 mph, then for the last mile I alternated running for 200 yards at 7.5 mph and running 200 yards at 10.3 mph, though I ran the last .15 miles at 10.3 mph. Then I rana quarter mile cool down at 7.1 mph. My glutes were feeling very good today, which is always better than being tired : )
In the evening I cycled for one hour.
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